Warm-up Drills
I. Run 400m or Row 2:00
II. Dynamics & Mobility
Impact/Focus: Gymnastic Movement Skills & Drills
*Every 2:30 x 4 Rounds
Warm-up Movements & Sets:
A. 3-5 reps x Thrusters (starting with an empty bar and finishing at or above intended metcon weight)
B. 3-5 reps x Pull-Ups
Post training notes to comments.
Fran
Complete for time:
21-15-9
Thrusters (95#/65#)
Pull-Ups
Notes:
- Scale weight of thrusters down to something challenging but able to keep moving, if necessary
- Reference post from “Fran” 11.16.2021 linked HERE.
Post time to comments.
“Recovery”
At a recovery pace, complete four rounds for time of:
200m Run
AND
350m Row
Post time to comments.
